Wednesday Bench

Today I managed to drag my sorry self into the gym for some bench training. I apologize if I sound bummed out. Every one has highs and lows, right now I'm going through a low time. Life's constraints have got me tied up and I can't focus on what makes me happiest. So for a while you're just going to have to bear with me while I sort out some of my crap. Here's what I managed today.

Flat Bench Press - 5 sets, 10 reps, 215lbs.
Dips - 4 sets, 6/6/5/4 reps.
Scull Crushers - 2 sets, 6 reps, 80lbs.

What can I say, I'm suffering from a lack of almost everything right now. I was glad to finish the bench sets. Tonight I'm going to blow the dust off my treadmill and go for a jog. So if you feel the earth shaking, it's only me.

Snowdaddy

Monday Squats

Well, I did squats and that's it. Due to family restrictions I am even more limited on my time. After work today I had about 45 minutes for my work out. Obviously not enough to complete my scheduled work out. Here's what happened.

Box Squats - 5 sets, 10 reps, 255lbs.

And that's it. I have a bar and weights at home with no bench or rack. I also have a treadmill and stationary bike. In the evening I have more time once my kids go to bed. I'll have to work out a new plan for the next couple of months. I'm frustrated and a bit depressed.

Snowdaddy

Friday Bench

Today has been a good day. This morning I did my work out then the 17 Wing Strength Club had it's first executive meeting. This has been a long time in the works but I'm sure it will benefit anyone who lifts weights at the 17 Wing gym. I'll go into details in another post. For now, here's my work out.

Declined Bench Press - 5 sets, 10 reps, 205lbs.
Scull Crushers - 6 sets, 2@ 70lbs, 2@ 80lbs, 2@ 90lbs, 6 reps.
Dumbbell Rows - 3 sets, 8 reps, 80-100lbs.

The declined bench felt a bit light. I think I'll increase the weight next work out. Another good work out.

Snowdaddy

Thursday Squats

I'm still having problems with front squats. I have concluded that my problems originate from my lack of flexibility in my upper body. I'll keep working at it. Here's today's damage.

Front Squats - 6 sets, 3@ 135lbs, 3@ 155lbs, 6 reps.
Sumo Deadlift over hand grip - 4 sets, 2@ 315lbs, 2@ 365lbs, singles.
Good Mornings - 6 sets, 2@ 315lbs, 4@ 225lbs, 6 reps.

The work out was going well until I was side tracked by a fellow gym goer. I can't talk about the topic we were discussing but it did a great job of throwing me off my groove after my third set of deadlifts. Hence why I dropped weight on the last 4 sets of good mornings. Tomorrow is the second day of bench this week. I'm still looking at making some changes to this program. I like the high reps for squats and bench but I think I'll drop the second squat day and work out three days a week instead of four.

Snowdaddy

Tuesday Bench, Ouch!

Today was bench day. Lately I've been feeling great and making some big improvements in the gym. I was excited to bench today and see if my motivation would drive me to some more PB's. Here's the work out.

Flat Bench Press - 5 sets, 10 reps, 205lbs.
Dips - 6 sets, 6, 6, 5, 5, 4, 4 reps.
Rack Military Press - 1 set, 2 reps, 135lbs.

The flat bench felt great. I'm always trying to keep my elbows in. During the last 2 sets when I start to get fatigued I feel the elbows start to flare but I do my best to tuck them back in. Keep working on the weak points. After the bench I was pretty waisted so I did all my dip sets to failure. Last week I only did 4 sets. This week I wanted to do all 6 sets even if I didn't do all 6 reps.
This is where the fun begins. On my first set of Military presses a sharp pain shot through what felt like my right side serratus (under the arm by my ribs). I thought that it might be just a cramp so I did a set of lat pull downs and tried to stretch it out. I tried the presses again and the same thing. I've been working out long enough to know when I've injured myself. Today I injured myself. Tomorrow is my scheduled day off so I'll let things rest and try pressing again next week. Hopefully it's nothing to worry about.

Snowdaddy

Monday Squats

I am really enjoying these high rep days. A weak point in my training for sure but it is gradually getting better. Here's today's accomplishments.

Box Squats - 5 sets, 10 reps, 245lbs.
Sumo Deadlifts over hand grip - 6 sets, 315/315/335/365/405/425lbs(miss), singles.
Barbell Shrugs - 6 sets, 405/495/545/495/495/495lbs, 6 reps.

In case I forgot to mention I perform the box squats with out a belt. Along with building muscular endurance I'm finding the high reps are helping with my core strength. During my time off my abs, obliques, and serratus anterior muscles all felt like I did tones of midsection exercises. I was sore all week end.
My sumo deadlifts are getting better quickly. last week I was impressed with lifting 385lbs. This week I'm psyched at doing 405lbs. As stated in a past post 405lbs is my PB for sumo deadlift. Doing 405lbs with an over hand grip is a great accomplishment.
My upper back is getting stronger each week. Past weights are feeling light every passing week. The strength I lost over the winter is coming back. I want to use this momentum to sling-shot past previous PBs and shoot for some bigger lifts.

Snowdaddy

Friday Squats ect...

Today was my second squat day in the week. Here's how things went.

Front Squats - 6 sets, 3@ 135lbs, 3@ 155lbs, 6 reps.
Sumo Deadlifts over hand grip - 6 sets, 2@ 315lbs, 4@ 365, singles.
Barbell Shrugs - 6 sets, 2@ 405lbs, 2@ 455lbs, 2@ 495lbs.
Good Mornings - 4 sets, 2@ 315lbs, 2@ 335lbs.

I was supposed to do 6 sets of good mornings but after all that, I was spent. I'm having problems with the front squats. I've followed the technique used by Olympic lifters but I find this stresses my wrists. I am currently gripping the bar like a curl with my hands together at my upper chest infront of my neck. Does that make any sense? Today I used a different bar for my deadlifts. This bar has a slight bent in it and it's hard to hold. The 4 sets I did at 365lbs were done with an opposing grip. I couldn't hold the bar with anything more than 315lbs.
I've been walking to work lately and I'm finding this is helping with the weight loss. With more experience I'm coming up with a work out plan that can span the year. I'll post it later when I have some time to write it up.

Snowdaddy

Wednesday Bench

Today was bench day. I'm off this week so I had plenty of time to complete my scheduled work out. Here's the low down.

Flat Bench Press - 5 sets, 10 reps, 195lbs.
Dips - 4 sets, 6 reps.
Standing Rack Press - 6 sets (2@ 135lbs, 2@ 145lbs, 2@ 155lbs) 6 reps.
Machine Flys - 3 sets, 8 reps, 250lbs (stack).
Side Laterals - 3 sets, 30lbs/12 reps, 35lbs/10 reps, 40lbs/8 reps.

A very good work out. At the completion of the work out I was drinking my protein shake and I almost threw up. Shows I'm putting the effort in. Once I recover from the work out it's time for some yard work. The weather has finally started to cooperate.

Snowdaddy

Tuesday Box Squats

Another good work out. Today I only did two exercises. My wife had a day off and I wanted to finish up so we could spend the day together. Here's how things went.

Box Squats - 5 sets, 10 reps, 235lbs.
Sumo Deadlifts over hand grip - 6 sets, singles, 315, 335, 365, 365, 385, 385lbs.

I used a lock grip wrapping my pointer finger over my thumb. My thumbs are feeling it now. My PB sumo deadlift is 405lbs, so 385lbs with an over hand grip is very good for me. Tomorrow I'll be doing bench. See you then.

I'm a little baby

Today I did front squats for the first time in donkey's years. Holy crap are they hard. I found a weak point.

Front Squats - 6 sets, 6 reps, 135lbs.
Sumo Deadlifts over hand grip - 6 sets, singles, 315lbs (last set 365lbs).
Conventional Deadlift - 5 reps/365lbs, 1 rep/405lbs, 1 rep/455lbs.

I didn't have much time today so I didn't do a whole lot. The sumo deadlifts were feeling good so I decided to get that 455lbs deadlift lat escaped me last week. I'm not sure if I'll be able to lift tomorrow. I'll post if I do.

Snowdaddy

Finally, My New Program!

I've looked over my training regime and decided it's time to work my weak points. Some of which are posterior strength, muscular endurance, and excess body weight. Here is my new program to address these weaknesses.

MONDAY (sets/reps)
BOX SQUATS (5/10)
SUMO DEADLIFTS over hand grip (6/1)
SHRUGS (6/6)

TUESDAY
FLAT BENCH (5/10)
DIPS (6/6)
STANDING MILITARY RACK PRESS (6/6)

WEDNESDAY
OFF

THURSDAY
FRONT SQUATS (5/10)
SUMO DEADLIFTS over hand grip (6/1)
GOODMORNINGS (6/6)

FRIDAY
DECLINED BENCH PRESS (5/10)
CLOSE GRIP BOARD PRESS (6/6)
BENT OVER BARBELL ROWS (6/6)

So that's it. The frequency of training will help with the weight loss. Squatting twice a week will help with the posterior problems. I'm sure you can see how the 10 rep sets will help with the endurance. The weather is also starting to get better and I'm walking to work again. It only takes me about 15-20 minutes to walk to work but doing it every day I'm sure will help me drop a couple unwanted pounds.
I've already done Monday and Tuesday and my posterior is still sore. Obviously I'm hitting areas untouched by previous training. I'll fill you in on how sore my chest is tomorrow.

Snowdaddy

Tuesday Bench

Today was bench day. I'm still working on the 10 rep principle to try and increase my muscular endurance. Here's what happened.

Bench Press - 5 sets, 10 reps, 185lbs.
Dips - 4 sets, 6 reps, all me.
Wide Grip Seated Rows - 4 sets, 8 reps, 135, 165, 210, 250lbs.

On my 4th set I really found myself becoming fatigued. I'm in desperate need of increasing my muscular endurance. Today's work out seems very short. I spent half my time helping out other lifters with spots, technique, or training ideas. This usaully happens when the gym is full of regular lifters. I'm not complaining, it just makes my work out longer. Tomorrow is my day off. I'll continue on Thursday with deadlift training.

Snowdaddy

Monday Squats

Today is a great day on several points. Let me start with my work out. I've been lacking in the cardio department and for the next 6 weeks I'll be working on higher reps for squats and bench press. Here's what happened.

Parallel Box Squats - 5 sets, 10 reps, 225lbs.
Sumo Deadlifts (over hand grip) - 6 sets, singles, 315lbs.
Barbell Shrugs - 6 sets, 6 reps, 315, 365, 405, 455, 495, 495 lbs.

After the third set of box squats I was really sucking wind. I rested about 90 sec between squat sets. I'll drop time as my cardiovascular endurance gets better. The weights I used today seem good for my first day. I'll increase the weights by 10lbs every week. Note the new PB for my shrugs. The week off did some good.

I took last week off and went with my family to Minneapolis. While there we went to the Mall Of America and I bought some new shoes for deadlifting. Here is the link to what I bought. http://www.asicsamerica.com/products/product.aspx?PRODUCT_ID=240007121&TITLE_CATEGORY_ID=250001243 I wore these today and they felt great.

The CPU Nationals have come to an end and here are the results. 2007 CPU Nationals Results. I'm not even close to qualifying (YET!) but I have some friends who are lifting. Congratulations to everyone who competed. Getting there is an amazing accomplishment. Well Done.

Like I said, a great day. Tomorrow I'll be benching.

Snowdaddy

Friday 2nd Bench Work Out

Today I tried some different movements that I've been thinking about incorporating in my bench training. Here's what happened.

Declined Bench Press(~30 deg) - 6 sets/8 reps/225lbs.
Bent Over Barbell Rows - 135lbs/8 reps, 185lbs/8 reps, 205lbs/8 reps, 225lbs/8 reps.

For the declined bench I used a narrow grip, about 1 inch inside the rings. The bent over rows I did raw, no belt or straps. I think both of these movements will be valuable to my bench training.

Snowdaddy.

Thursday Squat Singles

After Monday's deadlifts I have been very negative about my progress since my surgery. Today my attitude has changed. Here's why.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/single, 405lbs/single.
Box Squats - 315lbs/3 reps, 365lbs/3 reps, 405lbs/2 reps, 425lbs/single.
Inclined Leg Press - 360lbs/6 reps, 540lbs/6 reps, 630lbs/6 reps.
Donkey Calf Raises - 300lbs/8 reps, 340lbs/8 reps, 400lbs/8 reps.

My PB's for squats and box squats are 440lbs and 455lbs. I'm very pleased with my lifts today. I'm currently working on a new routine to work on my weak points. For deadlifts I'll be doing only sumo style lifts and I'll continue to work on my upper back strength. For bench press I'll be working on my shoulders and work out twice a week instead of only once. For squats I'll continue to work on my posterior chain with heavy good mornings and Inclined leg press will help with handling the heavier weights with out injury.
To sum up; deadlifts are down, bench is normal, and squats are normal. Not too bad.

Snowdaddy

Tuesday Bench Singles

Today was a much better work out than yesterday. I didn't think I would be making a new 1RM on the bench because I've been doing singles now every week for about three weeks now. Here's how today went.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/2 reps, 295lbs/1 rep, 315lbs/fail, 295lbs/1 rep, 295lbs/1 rep.
Dips - 6 reps, 6 reps, 6 reps, 6 reps (+10lbs).
Standing Rack Press - 115lbs/6 reps, 135lbs/6 reps, 155lbs/6 reps.
super set
Cable Extensions - 150lbs/10 reps, 170lbs/10 reps, 190lbs/10 reps.
Overhead Bent Cable Extensions - 130lbs/10 reps, 150lbs/10 reps, 170lbs/10 reps.

The bench press went very well. I felt very solid on the bench. My dips keep getting better and better. After 3 sets of 6 reps I decided to add a 10lbs plate. Next week I'll try even more weight. I've added rack presses to increase my shoulder strength. I think a weak point in my bench press is my shoulders. The cable extensions were just for fun. Till next time.

Snowdaddy

Monday Deadlift Singles

Today I had visions of pulling some big iron. Deadlift singles. I've found the hard way that I'm not completely back from my surgery. My posterior chain is still lacking the strength in once had. There's more hard training to come before I'm back to my former glory. Here's what happened today.

Deadlifts - 225lbs/6 reps (sumo), 315lbs/6 reps (sumo), 405lbs/1 rep (conv), 455lbs/fail, 455lbs/fail, 405lbs/1 rep.
Shurgs - 315lbs/6 reps, 365lbs/6 reps, 405lbs/6 reps, 425lbs/6 reps, 455lbs/6 reps, 475lbs/4 reps.
Chin Ups - 4 sets/4 reps/110, 90, 70, 50lbs assistance.

I perform the chin ups with a parallel grip. I'm very weak at chins and I find these the most comfortable. Right now my back feels great. I can definitely feel my lats. I'm sure chin ups will end up like my dips. Harder than hell but I can still do them.

Snowdaddy

Friday Squats

Yesterday was squat day and I was really motivated to lift. Work this week has been hell and I wanted to burn off any tension with an intense work out. Here's how things went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 6 sets/5 reps/295lbs. (no box)
Heavy Walk Outs - 495lbs, 545lbs, 585lbs.
Good Mornings - 315lbs/6 reps, 315lbs/6 reps, 335lbs/6 reps.

I didn't use a box for my squats and they felt great. The walk outs felt lighter and so did the good mornings. My posterior chain is getting stronger and catching up with the rest of my body.

I got some good news the other day. My gym has been without a power rack for a while now and I was told a new rack was purchased and will be here in 6 - 8 weeks. Here is a link showing the rack. http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=893

I can't wait. To break in the rack I think I'll do some knees up deadlift partials. My PB is 725lbs raw, no straps only a belt and chalk. Stay tuned

Bench Extravaganza

Today a buddy of mine joined me for some bench press training. Vinnie is a big bencher. He has managed a 355lbs raw bench at 198lbs. Today I borrowed a bench shirt from another friend and Vinnie was eager to take some big iron for a ride. Here's Vinnie's numbers

Raw Bench - 135lbs/12 reps, 225lbs/12 reps, 275lbs/6 reps, 315lbs/3 reps.
Shirt Bench - 315lbs/didn't touch easy press, 365lbs/didn't touch easy press, 405lbs/1 inch to touch easy press, 405lbs/1 inch to touch easy press.
Close Grip Bench - 225lbs/3 sets/8 reps.

Vinnie's shirt didn't fit very well. He has large arms and a smaller chest so I couldn't pull the arms up all the way and the body of the shirt was quite loose. I can imagine that if Vinnie was benching in a custom shirt that fit properly he would easily press up 200kg (440lbs). Very awesome for a guy who weighs under 200lbs.

Here's my bench work out today. Not too bad if I do say so myself.

Raw Bench - 6 sets/5 reps/225lbs.
Dips - 6, 6, 4+2 reps.
Close Grip Bench Press - 135lbs/12 reps, 185lbs/10 reps.

I also did some high rep sets.

Raw Bench - 225lbs/14 reps, 275lbs/5, 3, 1 reps.

The 225lbs for 14 reps is a new max for me. I think my previous PB was 11 or 12 reps.

Today there were a lot of serious lifters in the gym. I've thought about hosting a bench night once a month and after sharing my idea with a few of the patrons I now realize how popular an idea it is. Most of the lifters at the gym are solo lifters and would like the opportunity to work out with a training partner. I'll enjoy working on this project and make it happen soon.

Snowdaddy

Deadlift Monday

Today was my last day of volume deadlift training. It went something like this.

Deadlifts - 6 sets/5 reps/365lbs.
super set
Shrugs - 405lbs/6 reps, 455lbs/6 reps, 455lbs/6 reps, 405lbs/8 reps.
Lat Pull Downs - 195lbs/6 reps, 225lbs/6 reps, 225lbs/8 reps.

I also did some hammer curls today.

Hammer Curls - 50lbs/12 reps, 60lbs/12 reps, 70lbs/10 reps.

I was pretty tired after work today so my work out lacked that certain something. Next week is singles. Yeeha!

Snowdaddy